OLY LIFTING – Clean 12/27/2015

CrossFit Chain Reaction – Oly Lifting

Warm-up

(No Measure)

400m Row/Run

2 Rounds

Plank Hold 30sec max

Double Crunch x 10

Deadlift x 10 empty bar

Strict Press x 10 empty bar

Air Squat x 10

Weightlifting

Paused Front Squat (5 x 3 @ 50%)

2 sec at bottom

Clean Pull (3 x 3 work to heavy)

Hang Power Clean (3 x 3 work up to 50%)

Squat Clean (6 x 2 work up to 80%)

Clean and Jerk (5 x 1 @ work to heavy)

Posted in wod

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